Rebounding Cardio Workout #3 (23 MIN) Bounce to the Beat! Fun trampoline workout

I am absolutely loving Kat Gates-Buettner‘s rebounder workouts! They are so much fun and set to such motivating music. Rebounding Cardio Workout #3 is another fun cardio blast. This one is set outside. There was no one song that jumped out at me like it did in her other two rebounder workouts I’ve done this week, but near the end it sounded like a mash up dance song using some C & C Music Factory. Though it was a great mash up, it was a little frustrating to keep expecting Martha Wash to belt out “Everybody Dance Now!” but it never materializes (you only get the “Everybody” and nothing else). Nevertheless, the combos Kat put together were so much fun! I burned 242 calories in 23 minutes!

Rebounding Cardio Workout #3 is 23:01; 2:30 minute warm up and 2 minute cool down (28-31 are part of the cool down). Warm up is just basic bouncing. This workout is set to motivating music and cued voice over..

  1. 2 double jacks + 4 single jacks
  2. Jump forward and back, swinging arms forward and back
  3. Repeat #1 & 2
  4. Continue # 2 but do it on angles, jump forward at an angle, then jump back, jump forward to front then jump back, jump forward on the opposite angle then jump back
  5. Repeat #1 & 4
  6. Face the side and jump out into squat, jump feet together, hop 2x and do 2 lateral hops with 2 side punches
  7. Hop while doing speed bag arms and turning to face opposite direction
  8. Repeat #6 on other side of body
  9. Repeat #7
  10. Repeat #6-8
  11. Repeat #5-10
  12. With legs together do lateral ski hops side to side
  13. Basic bounce
  14. Repeat #12 & 13
  15. Repeat #11 & 12
  16. Hip shift hops side to side
  17. Bouncing hamstring curls to single-single-double pattern; add reaching arms forward and pulling them back in time with hamstring curls
  18. Hopping knee raises to single-single-double pattern, reach arms overhead and pull them down when knee raises
  19. Alternating heel digs
  20. Repeat #15-19
  21. Faster heel digs, arms raise and lower in opposition in front of you
  22. Scissor runs with straight arms raising and lower in opposition in front of you
  23. Basic bounce
  24. Repeat #20-22
  25. High knee jog
  26. Basic bounce
  27. Repeat #24-26
  28. Big/higher jumps (focus on jumping higher rather then pressing down into rebounder)
  29. Hip shift side to side
  30. Repeat #28
  31. Health bounce

For more info on other (free) Kat Gates-Buettner workouts I’ve sampled and reviewed, check out my Streaming page.


3 thoughts on “Rebounding Cardio Workout #3 (23 MIN) Bounce to the Beat! Fun trampoline workout

  1. I think you said the first one was intermediate level. Have the last 2 been intermediate as well?

    It’s finally raining here, and HARD. I can’t remember the last time it rained!


    1. I find them intermediate in comparison to trainers such as Naomi Joy and Michelle Briehler, but you do get some intense cardio. There are no advanced moves, though, which is why they are deceptive. I thought they would be easier. I am surprised every time at how many calories I burn. They are so much fun though the time flies.

      We need some rain here! It’s in the triple digits with no rain in sight. The rain we were supposed to get last week didn’t end up amounting to much.


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